thE athlEtE’s guidE to ovErtraining |
Planning your training in advance for a day, week, month and a year does not takelong and is the sign of a professional. Avoiding planning altogether leads to a higherrisk of overtraining.
Some pitfallS of not planning your training:
Doing the same training sessions week in week out - By continuing to do the samework your body will quickly adapt to the training demands. Adding more load, volumeor increasing the intensity will result in short term improvements, but after 6-12 weeksthe improvements will plateau. It is at that stage that you risk overtraining as themonotony both physically and mentally will add stress to your body.•
Avoiding variations in exercise andenvironments. Performing the same drills at sub maximal intensities for long
periods of time.
Avdng rest days-
Not allowing your body time to recover leadsto overtraining. By not having rest days and instead working continuously you willprevent adaptation and instead create fatigue and a feeling of guilt when you haveto take unscheduled rest days. This extra stress could result in you breaking down.•
Avdng revery weeks-
A week of submaximal activityor alternate activities for example working on speed instead of strength every 4th weekwill refresh your body and your mind. Without recovery weeks, the strain begins to showand overtraining follows. The type of person who is dedicated to their sport will at this stage try to dowhat has always worked for them - work even harder. This causes overtrainingbecause the stress of not making improvements, plus the added workload ismore likely to result in fatigue.
key hazard for overtraining: